Reverse-Grip Bench Press

Reverse-Grip Bench Press: The Hidden Powerhouse for Upper Chest Growth and Pressing Strength

The Reverse-Grip Bench Press might look unconventional — palms facing toward your face rather than away — but among advanced bodybuilders, it’s a secret weapon for upper-chest development and shoulder-friendly pressing power.

This exercise shifts pressing emphasis upward, targeting the clavicular (upper) head of the pectoralis major far more effectively than the traditional flat or decline press.

It’s one of the few barbell movements that combines heavy mechanical load with upper-chest isolation, giving you both density and shape.

Originally popularized by powerlifters as a shoulder-friendly alternative to flat pressing, the reverse-grip bench has since earned its place in physique training.

When done correctly, it offers unique muscle recruitment, safer joint angles, and an unmatched upper-chest stimulus.

Muscles Worked

• Primary Muscle: Upper Pectoralis Major (Clavicular Head)
• Secondary Muscles:
  • Anterior Deltoids
  • Triceps Brachii
  • Serratus Anterior
  • Forearms (grip stabilization)

The underhand (supinated) grip changes the elbow path, keeping them closer to the torso and reducing shoulder stress — while forcing the upper chest to do more of the pressing.

Why the Reverse Grip Works

In a traditional bench press, your grip and elbow position place maximum load on the mid and lower chest. But when you flip your grip:

• Your elbows tuck closer to your ribs.
• The bar path shifts upward toward your upper chest.
• The pec’s clavicular fibers (upper chest) take over the majority of the pressing.

Biomechanically, this mimics an incline press — but on a flat bench, with less shoulder rotation and joint stress.

The result? A movement that trains the upper chest without overtaxing the front delts, giving you pressing strength and balanced pec development.

Setup

1. Bench Position:
   Use a flat bench inside a sturdy power rack or bench station with safety pins if possible.
2. Grip Width:
   Start with a shoulder-width or slightly narrower grip.
   Wider grips can stress the wrists; too narrow, and it becomes triceps-dominant.
3. Hand Position:
   Use a supinated (underhand) grip — palms facing your face.
   The bar should rest deep in your palms with wrists straight and aligned with forearms.
4. Body Alignment:
   • Lie flat with feet planted and shoulder blades retracted.
   • Keep a slight arch in your lower back for stability.
   • Your eyes should be directly under the bar.
5. Bar Path:
   The bar should descend to the upper chest/clavicle line and press upward and slightly back toward the rack hooks — similar to an incline press motion.

How to Perform the Reverse-Grip Bench Press

Step-by-Step Execution

1. Unrack the Bar Safely:
   Have a spotter assist during setup.
   Reverse grip requires more control during the lift-off.
2. Lower the Bar:
   • Inhale deeply.
   • Lower the bar slowly to your upper chest, keeping elbows tucked at 45° to your body.
   • Maintain wrist alignment — don’t let them roll back.
3. Press Up:
   • Exhale and drive the bar up and slightly back, following a natural arc.
   • Focus on squeezing your chest at the top rather than just locking out.
4. Control the Descent:
   • Resist the temptation to drop the bar too quickly — eccentric control maximizes activation and safety.

Form Cues

✅ “Pull the bar apart as you lower it.”
✅ “Tuck elbows slightly — not flared out.”
✅ “Drive the bar toward the ceiling and slightly back.”
✅ “Keep wrists neutral and tight — don’t let them bend backward.”
✅ “Squeeze pecs at the top; don’t just extend your arms.”

Programming Strategies

1. Strength & Power Development

Ideal for lifters building overall pressing strength while targeting upper-chest fibers.

• Sets/Reps: 4–5 sets of 4–8 reps
• Rest: 90–120 seconds
• Goal: Heavy, controlled pressing with strict form.
• Tip: Use a spotter or safety pins since grip fatigue can affect control.

2. Hypertrophy & Aesthetic Focus

For upper-chest size, shape, and mind–muscle connection.

• Sets/Reps: 3–4 sets of 8–12 reps
• Tempo: 3 seconds down, 1-second pause at bottom, explosive up
• Rest: 60–90 seconds
• Goal: Maintain constant tension — avoid resting at the top.

3. Endurance & Control Phase

Used in accessory or finishing blocks.

• Sets/Reps: 3 sets of 12–15 reps
• Tempo: 3–4 seconds eccentric, 1 second hold at top
• Rest: 45 seconds
• Goal: Improve form mastery, elbow health, and upper-chest stability.

Variations

1. Reverse-Grip Smith Machine Press

• Provides stability and safer racking/unracking.
• Ideal for solo lifters focusing purely on hypertrophy.
• Allows constant tension and better control.

2. Incline Reverse-Grip Bench Press

• Combines the incline angle with supinated grip for maximum upper-chest recruitment.
• Use lighter loads, slower tempo.

3. Reverse-Grip Dumbbell Press

• Greater freedom of motion and wrist comfort.
• Excellent for shoulder health and individualized arm paths.

4. Reverse-Grip Floor Press

• Limits range of motion to emphasize lockout strength.
• Great for triceps and front delts, with less shoulder strain.

Common Mistakes & Fixes

1. Flaring Elbows Too Much

• Mistake: Elbows flare wide like a regular press — shoulder strain risk.
• Fix: Keep elbows tucked ~45° for safer, upper-chest-dominant pressing.

2. Wrist Bending Backward

• Mistake: Weak grip or poor wrist position.
• Fix: Keep bar deep in the palms and wrists straight.

3. Bar Path Too Low

• Mistake: Bringing the bar to mid or lower chest.
• Fix: Aim for upper chest or collarbone line to maintain correct fiber emphasis.

4. Using Excessive Weight Too Soon

• Mistake: Ego lifting with an unfamiliar grip.
• Fix: Master form and groove before progressing load.

5. Skipping the Spotter

• Mistake: Training heavy alone with a reversed grip.
• Fix: Always use a spotter or Smith Machine for safety.

Advanced Training Strategies

1. Reverse Pyramid Training

• Start heavy (4–6 reps), reduce load by 10–15% each set, and increase reps (8–10).
• Builds both power and hypertrophy across the upper chest.

2. Superset for Complete Upper-Chest Activation

Pair: Reverse-Grip Bench Press + Low-to-High Cable Fly

• Perform 4×8 presses followed by 3×15 flys.
• Combines heavy mechanical tension with focused contraction.

3. Rest–Pause Method

• Perform to near failure, rest 10–15 seconds, and continue.
• Extends time under tension for hypertrophy.

4. Paused Reps

• Pause for 2 seconds at the bottom before pressing.
• Builds control, explosiveness, and deeper pec recruitment.

Mind–Muscle Connection Tips

• Visualize driving the bar upward using the upper chest, not just arms.
• Keep shoulders pinned down and back — chest high and open.
• Maintain full control on the eccentric phase — that’s where the fibers grow.
• Think “curl the bar toward your face” as you press to reinforce the correct path.

Programming Example: Upper-Chest Power & Hypertrophy Blend

Workout Example:

1. Incline Barbell Bench Press – 4×6
2. Reverse-Grip Bench Press – 4×8–10
3. Incline Dumbbell Fly – 3×15
4. Cable Crossovers (Low to High) – 3×12
5. Push-Ups to Failure

This progression combines heavy mechanical loading with targeted isolation — maximizing both upper-chest growth and definition.

Bodybuilder’s Insight

The Reverse-Grip Bench Press is one of those “hidden gems” that many lifters skip simply because it looks awkward at first.

But top-level bodybuilders — including Arnold-era and modern pros — have used it strategically to bring up lagging upper pecs and avoid shoulder burnout from excessive incline pressing.

Because it shifts tension away from the anterior delts, it allows direct, heavy loading on the upper chest without compromising joint health.
For lifters who’ve plateaued on traditional incline work, this exercise often reignites progress.

It’s also an excellent alternative during shoulder rehab or deload periods, as it maintains pressing strength while sparing the joint capsule.

Practical Takeaways

• Use a flat bench and underhand grip to bias the upper chest.
• Keep elbows tucked and wrists straight for safety and control.
• Press the bar up and slightly back toward the rack line.
• Use moderate to heavy loads once technique is locked in.
• Start light and always have a spotter when training heavy.
• Pair with fly or cable variations for full upper-chest development.
• Excellent alternative for those with shoulder pain from incline pressing.

Conclusion

The Reverse-Grip Bench Press is far more than a curiosity — it’s a precision-engineered upper-chest builder that deserves a permanent place in serious bodybuilding programs.

By combining the load potential of a flat bench with the muscle activation pattern of an incline press, it gives you the best of both worlds:

• Safer shoulders,
• Stronger pressing mechanics, and
• Fuller, more aesthetic upper pecs.

If your goal is to carve out a balanced, powerful chest — not just a big one — the reverse-grip bench belongs in your rotation. Approach it with respect, control, and progression, and it will reward you with a chest that stands out from every angle.